Hi there, Wow, it's been a while. How have you been?
I sent the last edition when summer had officially started, and now the seasons have shifted again, and we are deep into a beautiful golden autumn. For me, summer was all about going with the flow, traveling to the Provence, visiting family and friends, and letting go of any to-do lists. When I returned to Berlin (and to work) after the summer break, the opera season kicked off in full swing and I was adjusting to the busy schedule again after six weeks of living a life of leisure. I also started offering regular meditation classes, which I am very excited about and will tell you more about later. While I was getting back to Berlin life, the thought “oh no, I haven't written any mindful musing letter in ages" crept up with a bit of a bad conscience – not because I think anyone is actually waiting for it, it was more the feeling of letting myself down or being inconsistent. That softness and ease of the summer had turned into self-criticism. But then I reminded myself of the whole point of this inspiration letter: joy and having fun, not having to do something, but wanting to do it. I'm sharing this, because I feel like we are often the ones putting the pressure on ourselves. Maybe you can relate to this? And while I do believe there are areas in our lives where it is important to be reliable and consistent, I want to invite you and me to remember to also stay soft and flexible, allowing things to slip now and then, and to check in with ourselves, about the things we think we have to do and why.
With that being said, I am super excited to be back now. For the November edition, let's dive into the power of ‘no’, practice letting go, and reflect on the ‘harvest’ of our year …
This post was shared a lot on instagram at the beginning of November, and I think it's a great reminder to be more aware of how you want to spend your time and to practice saying ‘no’. This small word can sometimes feel really hard, but it is as necessary for life as saying ‘yes’. ‘No’ somehow has a bad reputation. So why not reframe it? Realising the power that lies within it, and noticing, that every ‘no' is ultimately a ‘yes’: A ‘yes’ towards something else, towards more time, towards yourself. So let's be mindful of what we choose and where we direct our energy this NOvember.
Every season has its own lessons: Autumn, aka fall, teaches us to let go peacefully, and to accept that change is a natural part of the life cycle, and can be beautiful. Learning to know when it's time to let go, is a valuable lesson. Similar to learning to say ‘no’, it creates space and energy for what really matters to you. So for this month's mindfulness on the go challenge, take some inspiration from the autumn tree and allow yourself to let go – of situations, people, stress or limiting beliefs. Whatever it may be for you…
Find your comfortable seat.
Maybe you are in nature and can look at the trees, then take a couple of rounds of breath to observe them, notice the colours, watch a leaf falling.
If you are at home gently close your eyes and imagine the most beautiful autumn tree. See it standing tall with a crown full leaves in all shades of yellow, red, brown and gold.
Wherever you are, with closed eyes or your gaze on a tree, imagine one leaf sailing from the top of the tree down to earth – slowly and peacefully. Watch it arrive on the ground, being received, ready to be transformed.
And then, in your own time, place anything you want to let go of on a leaf, and one by one, watch them release and float to the ground. Letting go…
To close this practice, take three deep cleansing breaths, inhaling through the nose and exhaling through the mouth, and give gratitude towards the wisdom of the trees.
Summer and harvest season are over. We are entering the darker phase. A time that invites us to take things slower, to enjoy stillness, and to reflect. So why not pause with a warm tea, get cozy, and check in with yourself:
How was your year so far, what is your personal ‘harvest’? What were the beautiful moments? What were your challenges? Where did you grow? Just remember and observe whatever comes up without judgement. Take a moment to realise how far you have come. Be proud of your harvest.
What nurtures you - your body, your soul, your heart, and your mind?
Do you listen to your body if it calls for rest? If not, how can you practice this?
Where can you soften a little more right now?
This month, what do you want less of, what do you want more of, and what is good exactly as it is?
For the last two months of this year, which seeds can you maybe very carefully plant? And then let them rest, to grow in peace.
What are you grateful for today?
What would your perfect autumn day look like? Imagine it with all detail and all your senses. And what of that can you invite into your day right now?
Did you know that Chrysanthemum is the November flower? I certainly didn't. It's almost as if nature had known that we need a little dash of colour to brighten up this month, which introduces the darker times and is often a little grim and grey. How about you treat yourself to a bouquet of Chrysanthemums? Inviting colour and brightness into your home, no matter how dark it gets outside.
I'm really excited and happy to share that I have the opportunity to offer three regular meditation classes per week with two wonderful studios: Monday's & Wednesday's you can join me from anywhere, as the 30 minute meditation is happening online at Casa Flow Studios at 7:30 am CET. If you are in Berlin, I'd love to invite you to join me Friday's live at House of Healing (8 am CET, 45 min). The classes are in English and can be booked via Urban Sports Club or through the studios.
Let's start the morning together with a meditation, allowing some slowness and softness, and connecting within, to step out into the new day fully centred.
The new playlist is here, taking us to Autumn in New York, through the November rain, inviting us to listen to the Lullaby of The Leaves, and reminding us to let it go by and trust. Relax and unwind with this eclectic November soundtrack.
Mindful Musing is my monthly curated inspiration letter, around all things mindfulness, meditation, joy, beauty and art. If you'd like to receive the next editions straight to your inbox, sign up here. I'd love to welcome you!
This is it for now. Thank you so much for taking the time to read the November edition, I really appreciate it. I'm looking forward to the next inspiration letter in December and I'd love to hear back from you in the meantime if there is anything you'd like to share. Until then stay inspired, enjoy the golden Autumn sun, the falling of the leaves, and most importantly have fun,
yours Victoria xxx
P.S.: I'm grateful if you feel like spreading the word and sharing the inspiration letter with people you think might enjoy it too – thank you so much!
Let's connect on instagram, and if you missed the first editions you can of course always re-read them.
